PERS ON A LIZ ED NUT RIT ION RE PORT F OR

Long

CALORIE, MACRO,
AND PORTION GUIDE
PRE PARE D BY

Long
Unique20

P OWERE D BY
 Calorie, Macro, and Portion Guide | Introduction for Long

INTRODUCTION

Congratulations
You’ve taken an important first step toward achieving your goals. Now this Calorie, Macro, and
Portion Guide—created just for you—will help get you started.

How to use your guide

In this guide, you’ll learn how to:

check Get started TODAY (and what to expect)

check Eat the right amount of food at each meal

check Easily judge the portion sizes that are right for your body and goals

check Choose foods based on your eating preferences

check Track your food intake and stay consistent

check Build your daily menu using the sample meal ideas

check Make adjustments for continual results

Go at your own pace. You don’t have to jump in head-first to start experiencing benefits.
Feel free to skim this guide and pull out some helpful first steps. You can always come back
to it as needed.

Don’t overthink it. The best way to start making progress… is to start making progress. That
can be as simple as choosing just one concept in this guide and putting it to use. For example,
you might begin by using hand portions at one meal a day. As you practice and get used to it,
you can use it for other meals.

Keep this guide handy. There are a lot of helpful elements here, but it can also be a lot
to remember. Refer back whenever you need a refresher.

Have fun!

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 Calorie, Macro, and Portion Guide | Calculations for Long

CALCULATIONS

Determining your unique

personal needs
How much you should eat depends on many factors. To come up with
your personalized needs, these factors were taken into consideration:

ABOUT YOU

AGE SEX WEIGHT HEIGHT

34 Male 63 163

ACTIVITY LEVEL Moderately Active

YOUR DIET

PREFERRED EATING STYLE MEALS/DAY

Paleo 5

MACRO RATIOS ~ 30% PROTEIN ~ 35% CARBS ~ 35% FAT

YOUR GOAL

OBJECTIVE GOAL WEIGHT TARGET DATE

Build Muscle 65 2023-02-28

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 Calorie, Macro, and Portion Guide | Calculations for Long

For your needs and goals, Long, you might start by eating:

FOR EXAMPLE:
5 palm-sized portions (or 170 g)
• Fish
of protein per day • Chicken
• Red meat
That’s 1 palms or 34 g of protein per meal.
• Eggs

FOR EXAMPLE:
6 - 8 fist-sized portions
• Spinach
of veggies per day • Carrots
• Cauliflower
That’s 1 or 2 fists per meal.
• Broccoli

FOR EXAMPLE:
9 cupped handfuls (or 289 g)
• Strawberries
of carbohydrates per day • Sweet potatoes
• Purple potatoes
That’s 1 or 2 handfuls or 58 g of carbs per meal.
• Oranges

FOR EXAMPLE:
11 thumb-sized portions (or 128 g)
• Olive oil
of healthy fats per day • Walnuts
• Avocado
That’s 2 or 3 thumbs or 26 g of fats per meal.
• Coconut flakes

Eating like this will provide the 2987 calories you are estimated to need to reach your goals.

Start planning your meals and daily intake with these personalized calories, macros and
portions. You can (and likely should) modify them further as you go along. Check out some
Paleo meal ideas on the next page to get inspired.

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 Calorie, Macro, and Portion Guide | Meal Ideas for Long

MEAL IDEAS MEALS/DAY

Paleo Meals 5

Vegetable Omelet & Chocolate, Banana & Peanut Chicken & Guacamole Lettuce
Avocado with Orange Slices Butter Super Shake Wraps with Beet Slaw
palms of eggs 1 scoops of chocolate palms of chopped chicken 1
1
protein powder
fists of onions, peppers, fists of leaf lettuce
1 or 2
and mushrooms fists of spinach 1 or 2 and cooked peppers 1 or 2
and onions
oranges 1 or 2 handfuls of frozen
1 or 2
or fresh banana handfuls of beet slaw 1 or 2
thumbs of avocado 2 or 3
thumbs of peanut butter 2 or 3 thumbs of guacamole 2 or 3

Plus 4-12 oz water

Roasted Salmon, Sweet

Potatoes and Cauliflower Seared Steak with Purple Sauted Duck with Sweet
with Olive Oil Drizzle Potatoes and Asparagus Potatoes and Cashew Eggplant
palms of salmon 1 palms of steak 1 palms of sauted duck 1

fists of roasted cauliflower 1 or 2 fists of asparagus 1 or 2 fists of roasted egglplant 1 or 2

handfuls of sweet handfuls of roasted handfuls of sweet

1 or 2 1 or 2 1 or 2
potato slices purple potatoes potato slices

thumbs of olive oil thumbs of coconut oil 2 or 3 thumbs of pan-cooked

2 or 3 2 or 3
drizzled on top cashews

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 Calorie, Macro, and Portion Guide | Meal Planning for Long

MEAL PLANNING

How to eat the right

amount for your goals
There are multiple ways to help you track your intake and consistently eat right for your
goals and needs.

You can track your calories, count your macronutrients, or use your hands to measure your
portions (which will track and count your calories and macronutrients for you).

The basics of macronutrients and portion sizing

To track your calories and/or count your macros you can:

• Read nutrition labels.

• Use a food scale and measuring cups.
• Log your intake into a food tracking app.

Or all of the above.

This can help you better understand how many calories are in foods, create awareness of
macronutrients, and track your intake as accurately as is reasonably possible.

This calorie and macro counting approach tends to work best for the mathematically
inclined, or folks with advanced goals looking to push their physiques to the limit.

But it’s not for everyone.

You don’t need to count calories or macros to get the right portions for your goals. Instead,
just use your hand to measure.

This approach will dramatically simplify the eating and tracking process, and it’s nearly as accurate
as the calorie and macro approaches.

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 Calorie, Macro, and Portion Guide | Meal Planning for Long

Some folks even like to start with the calories and macros, and then switch to hand portions as
they feel more comfortable.

Here’s the general idea.

A portion of protein A portion of A portion of carbs A portion of fats

= 1 palm vegetables = 1 fist = 1 cupped hand = 1 thumb

This handy portion-measuring system works well for many reasons.

1. Hands are portable. They come with you to work lunches, restaurants, social gatherings, and
even Grandma’s house.

2. Hands are a consistent size. This provides a consistent portion reference.

3. Hands are proportional to the individual. Bigger people generally need more food, and tend
to have bigger hands, so therefore get larger portions. Smaller people generally need less
food, and tend to have smaller hands, so therefore get smaller portions.

Plus, the hand portion-measuring system provides appropriate amounts of nutrient-dense foods
and their specific macronutrients.

Hand Portion Macronutrient Conventional Measurement

Protein 1 palm ~20-30 g ~3-4 oz cooked meat/tofu, 2 whole eggs, 1 cup Greek yogurt

Carbs 1 cupped hand ~20-30 g ~1/2-2/3 cup cooked grains/legumes, 1 medium fruit/tuber

Fats 1 thumb ~7-12 g ~1 tbsp

This approach helps most folks meet their protein, vegetable, carb, fat, and calorie needs without
having to count a gram or weigh an ounce of food.

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 Calorie, Macro, and Portion Guide | Tracking Consistency for Long

TRACKING CONSISTENCY

How to meet your targets

How consistent do I need to be?
Research shows that any effort— no matter how imperfect—can result in real, measurable
progress. It’s about learning and accepting that better is better and that even a little effort can
translate into real progress and health benefits.

For more moderate goals, a target of 75-80% consistency is often the sweet spot to make
continual progress while still living an enjoyable and sustainable lifestyle.

For more advanced goals, a target of 90%+ consistency is often needed to push boundaries and
reach more extreme levels of human physiology.

If you’re using your hand to measure and track your portions:

Using a hand portion tracker sheet—like the personalized one provided on the next page—
will help you meet your targets. Your goal is to be as consistent as you can, but not obsessive.
There are several ways to use your personalized tracker:

• You can check off each portion box as you eat the portion.
• You can place numbers in each portion box to indicate which meal you ate the portions.
(So you can see which meals you are—or aren’t—hitting your portion target.)
• You can use letters in each portion box to indicate what foods you ate that fulfilled
that portion. (Example: “C” for chicken under protein, or “F” for fruit under carbs.)
• You can do all of the above. (Example: “C3” for chicken eaten at your third meal.)
• You can create your own process for tracking your consistency.

Ultimately, it’s all about finding the approach that works best for you.

If you’re counting your calories and macros...

The best step here is to bust out the food scales and measuring cups, and log your food
intake into a calorie and macro tracking app (such as MyFitnessPal or Cronometer).

It often helps to measure, weigh, and track daily in the beginning, to become comfortable with
the process. But after two or three weeks—when you’ve got the hang of it— you can simply use
these tools to perform occasional spot-checks on your accuracy.

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 Calorie, Macro, and Portion Guide | Tracking Consistency for Long

Daily Portion Tracking Sheet

PROTEIN VEGETABLES CARBS FATS

PER MEAL 1 1 or 2 1 or 2 2 or 3

PER DAY 5 6-8 9 11

 
MONDAY  
 

 
TUESDAY  
 

 
WEDNESDAY  
 

 
THURS  
 

 
FRIDAY  
 

 
SATURDAY  
 

 
SUNDAY  
 

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 Calorie, Macro, and Portion Guide | What to Eat for Long

WHAT TO EAT

How to choose foods to meet

your macro and portion goals
Learn to make better choices without giving up the foods you love.

It’s common for people to want to categorize foods as “good” or “bad.” This type of approach
can make the “right” choices seem clearer. Unfortunately, it also leads to feelings of deprivation,
frequently followed by guilt (once you “cheat”). Because who can be perfect all the time?

There’s both a more effective and more enjoyable way. Instead of “good” and “bad,” think
of foods on a continuum from “Eat Less” to “Eat Some” to “Eat More.” This better allows for
sustainable long-term change and progress.

Think about it: With this approach, you can occasionally indulge in some of those “Eat Less” foods
without guilt, knowing that—in reasonable amounts—they’re not going to set you back or ruin the
progress you’ve worked so hard to make.

Your goal is simple: Aim to progress up the continuum choosing more of the “Eat More” and
“Eat Some” options, and fewer of the “Eat Less” options. Make better choices strategically and
systematically, over time.

On the next few pages, you’ll see a list of options for each type of food. Every food category has
been included, even ones you might not eat. So you can use this resource if you’re ever preparing
meals for people with different food preferences or restrictions.

Here’s what to do.

1. Look through the food lists and refer back to the Meal Ideas page

2. Pick options from each category that you like or want to try

3. Make a grocery list from those options

4. Plan meals based on your macros or portions, knowing you’ll have all you need.

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 Calorie, Macro, and Portion Guide | What to Eat for Long

Prioritize fresh, lean, minimally processed

Protein sources of protein, and consider limiting red

meat to ~18 oz (or 4 palms) per week or less.

EAT MORE EAT SOME EAT LESS

Eggs and Fish Shellfish Uncultured Medium-lean Fried Chicken fingers,

egg whites cottage cheese meats meats nuggets, and wings

Chicken Duck breast Turkey Canadian Meat jerky High-fat High-fat

and thighs bacon meat sausages

Lean beef Bison Lean pork Lamb Minimally Processed Protein bars
processed deli meats
lean deli meat

Other meats
Wild game goat, camel, horse Plain Greek
kangaroo, crocodile yogurt Pepperoni High-mercury
Poultry Protein
sausage sticks fish
powders

Tempeh Tofu Edamame Plant-based meats

Seitan Tempeh Burgers, sausage, hot dogs,
bacon tofurky, etc.
This includes items such as Impossible,
Beyond, Gardein, Boca, etc. Most of these
are made from a highly-processed plant
Cultured cottage Insects protein, along with added oils, salts, sugars,
cheese flavors and colors.
Textured vegetable
protein

Lentils and beans

These only count as your protein source if a
more protein-rich option (such as above) is not
in the meal. Otherwise, they count as a
carbohydrate source (as they contain more
carbohydrates than protein).
Black bean Traditional veggie
burgers burgers
These only count as your protein source if a
more protein-rich option (such as above) is not
in the meal. Otherwise, they count as a
carbohydrate source (as they contain more
carbohydrates than protein).

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 Calorie, Macro, and Portion Guide | What to Eat for Long

Focus on whole, minimally processed sources of

Carbohydrates carbohydrates that pack lots of nutrition and fiber,

and include a mix of starches and colorful fruits.

EAT MORE EAT SOME EAT LESS

Beans Steel-cut, rolled, Buckwheat Couscous White rice Granola Cereal bars Fruit juices Flavored milk
and lentils and old-fashioned
oats

Honey, Canned, dried, Sweetened

Instant or Milk Vegetable
Quinoa Whole-grain, black, Sorghum molasses, and pureed fruit sports drinks
flavored oats juices
and wild rice syrups & jellies w/added sugar

Farro Millet Potatoes Flavored Flavored Pancakes

yogurt kefir and waffles Juice drinks Sweetened Plant milks,
energy drinks sweetened

Amaranth Plain non-Greek Plain kefir

yogurt Whole-grain Oat-based Canned, dried, Soda Crackers Sugar
crackers granola and pureed
bars unsweetened
fruit

Fresh and Corn Sweet Pretzels Foods with 10+g

frozen fruit potatoes added sugar
Bean and
pulse pasta These foods are also rich sources of
fats, so be mindful of both their
carbohydrate and fat content
White bagels, breads,
English muffins, pastas,
and wraps
Barley Taro Yuca

Whole or sprouted grain Chips Fries Ice cream

bagels, breads, English and frozen
muffins, pastas, and wraps yogurt

Candy bars Donuts Cookies

Pastries Muffins Cakes

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 Calorie, Macro, and Portion Guide | What to Eat for Long

Aim for a mix of whole-food fats (like nuts and

Fats seeds), blended whole foods (like nut butters),

and pressed oils (like olive and avocado).

EAT MORE EAT SOME EAT LESS

Also sources
of protein,
though usually
higher in less
Bacon Sausage desirable fats.
Extra virgin Walnut oil Marinades and Virgin and Expeller pressed Sesame oil
olive oil dressings with oils light olive oil canola oil
in this category

Flaxseed oil Coconut Peanut oil and Butter Margarine Processed

Avocado and Cheese, Egg yolks oil / milk regular cheese
avocado oil aged > 6 months peanut butter

Corn oil Cottonseed oil Sunflower oil

Seeds: chia, flax, Cashews Pistachios Dark Marinades and Fish and
hemp, pumpkin chocolate dressings with oils algae oil
and sesame in this category

Canola oil Soybean oil Safflower oil

Cream Cheese aged Flavored nuts

Almonds Brazil nuts Pecans
<6 months and nut butters

Marinades and Vegetable Fat-rich foods

Often rich in carbohydrates dressings with oils oil with 10+ g
Peanuts & natural Walnuts Olives as well, with sources of in this category added sugar
peanut butter varying quality.
Trail mix

Hydrogenated oils Shortening

Pesto made w/ Nut butters and trans fats
Fresh
extra virgin from other nuts unprocessed
olive oil in this category coconut

High oleic High oleic

safflower oil sunflower oil
These naturally-bred oils are high in
heart-healthy monounsaturated fats and
contain little saturated fats and no trans fats.

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 Calorie, Macro, and Portion Guide | What to Eat for Long

When eating vegetables (and fruits), try to

Vegetables “eat the rainbow.” Different colors imply

different nutrients and health benefits.

Beets Red Pumpkin Orange Yellow Acorn

Radicchio cabbage peppers peppers squash
Rhubarb

Carrots
Red onions
Tomatoes Butternut
Red leaf Red squash Yellow
lettuce peppers beets
Summer
squash
Radish Yellow
carrots

Purple

EAT THE
asparagus
Purple White carrot
cauliflower

RAINBOW
Rutabaga Shallots

Eggplant
Mushrooms Jerusalem
Purple artichoke
carrots Purple Cauliflower
peppers

Garlic
Purple
cabbage
Green Romaine Onions
beans lettuce
Celery Broccoli
Kale Cabbage Cucumbers

Chinese Iceberg
Brussels Collards
cabbage lettuce
sprouts Snap peas
Arugula Asparagus Green peppers Spinach

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 Calorie, Macro, and Portion Guide | Making Adjustments for Long

MAKING ADJUSTMENTS

How to adjust calories,

macros and hand portions
to further progress
Important point: The suggested calorie, macronutrient, and hand-portion numbers in your
guide are a starting point, not an ending point. Even with all of the information you provided, no
calculator or coach can determine YOUR exact needs.

With that in mind, you will likely have to make a few adjustments. But first, it’s important to know
what kind of progress is possible... and probable.

Realistic rates of body fat loss per week

Progress % Body weight Men Women

Extreme 1-1.5% body weight (~2-3 lb) (~1.65-2.5 lb)

Reasonable 0.5-1% body weight (~1-2 lb) (~0.8-1.65 lb)

Comfortable <0.5% body weight (~<1 lb) (~<0.8lb)

How fast you can lose body fat depends on how consistently you can, or want to, follow the given
guidelines. Fat loss is often faster when first starting out and when you have more body fat to
lose. The leaner one becomes, the slower the rate of loss becomes, with more frequent plateaus.

Realistic rates of muscle gain per month

Fitness level Men Women

Beginner 1-1.5% bodyweight (~1.5-2.5 lbs) 0.5-0.75% bodyweight (~0.65-1 lb)

Intermediate 0.5-0.75% bodyweight (~0.75-1.25 lbs) 0.25-0.375% bodyweight (~0.325-0.5 lbs)

Advanced 0.25-0.375% bodyweight (~0.375-0.625 lb) 0.125-0.1875% bodyweight (~0.1625-0.25 lbs)

The ability to gain muscle is dependent upon age, training experience, biological sex, consistency
with food intake, and more.

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 Calorie, Macro, and Portion Guide | Making Adjustments for Long

Not losing fat within realistic parameters?

Decrease your intake by about 250 calories a day, by cutting out some carbs and/or fats.
Or simply remove 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats from your daily
intake. (That’s 2-3 total portions of carbs and fats, combined.)

Not gaining muscle within realistic parameters?

Increase your intake by about 250 calories a day, by adding some carbs and/or fats.
Or simply add 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats to your daily
intake. (That’s 2-3 total portions of carbs and fats, combined.)

Losing too much lean mass when losing weight?

Increase your daily protein intake by about 25 grams. Or simply add 1 extra palm of protein
to your daily intake.

Gaining too much fat when adding muscle?

Increase your daily protein intake by about 25 grams, and decrease your daily carb and/or
fat intake by about 250 calories. Or simply add 1 extra palm of protein to your daily intake,
and remove 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats from your daily intake.
(That’s 2-3 total portions of carbs and fats, combined.)

How long should I wait before making adjustments?

In general, you should monitor your results about every two weeks before making further
adjustments to your intake. And as you become more advanced, or progress closer to your
final goal, it may take a full four weeks to see if your intake is working. Give it an appropriate
amount of time before considering further adjustments.

Want to substitute some carb or fat portions?

You can substitute carb or fat portions for each other to suit your preferences. Pay attention
to your response (e.g. appetite, energy levels, body change progress, etc.) and make further
adjustments as desired.

What about snacks?

Your daily macro and portion totals can be divvied up as you prefer, so feel free to replace
any meals with smaller snacks. Be sure to adjust by adding appropriate portions to other
meals throughout the day, as your main goal is to reach your target daily intakes.

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 Calorie, Macro, and Portion Guide | Final Thoughts for Long

FINAL THOUGHTS

Move toward your goals

A healthy, fit body isn’t just about food and exercise (though that’s important).

It’s also about how you think and feel, and what’s important to you.

Imagine your Perfect Day.

Imagine you’ve succeeded, and you’ve gotten everything you wanted. What’s happening?
What are you doing? What’s around you? What’s better?

Now, see if you can do a tiny piece of your Perfect Day, today.
This could be as simple as spending 30 seconds doing a little extra to work towards your goals.
Or tacking up a picture of what your Perfect Day might look like.

Or pretending, if only for a moment, that you’ve already become that person you want to be. That
you already live the way you want to live, and feel how you want to feel.

The more you can imagine yourself living your goals, the more real they get.

Don’t worry about being stuck with what you don’t want. You’ve already started taking steps
towards change.

Focus on moving toward what you do want.

Reward yourself for every small victory. Everything counts, no matter how little.

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